WOD:
#dominic torreto
40-30-20-10 (30-22-14-8)
Calorie Assault bike
Air Squats
-Rest 1:1-
40-30-20-10 (30-22-14-8)
Calorie Assault bike
Wall Balls (20/14)
-Rest 1:1-
40-30-20-10 (30-22-14-8)
Calorie Assault bike
Air Squats
*Ladies perform number of calories in parentheses, but same number of air squats & wall ballsTarget
Time workout 1 & 3: sub 8 minutes
Target Time workout 2: 9-10 minutes
Time Cap workout 1 & 3: 11 minutes
Time Cap workout 2: 13 minutes
ACCESSORY:
4 Sets
10 banded tall kneeling pallof press (each side) (2-3 second pause at end of press)
20 Ketllelbell slashers (each side) (light)
30 Second banded Side plank (each side)
Athletes Notes
pallof press
Ketllelbell slashers
Banded Side plank
OPTIONAL WOD:
Partner Workout
5000/4000m Ski Erg
*Switch every 1:00
*Partner bear hugs 100/70# Sandbag
-Rest 10:00-
5000/4000m Row
*Switch every 1:00
*Partner bear hugs 100/70#
Sandbag
-Rest 10:00-
50 Rope Climbs
*Switch as needed
*Partner holds push up plank
Target time 18:00
Time Cap 25:00
OPTIONAL LACTIC THRESHOLD:
Row “Lactate Threshold”
3x (3min at moderate row pace, 1min rest),
3x (45sec at moderate row pace, 45sec easy recovery row)
No add’l rest b/t sets
